Quick tips to happiness

Quick Tips to Happiness

There are some reports that being happy means that we’re more productive at the workplace, judging by the desire of some organizations to increase workplace happinessIt might seem crazy what I’m about to saybut it seems that it might just be a little more important to help unhappy employees rather than find ways to make employees happier.

It’s not difficult to understand why unhappy employees are probably less engaged and less productive at their workplace (read this 2012 article). The impact of mental well-being on job productivity is plain to see. High levels of occupational stress impact psychological well-being and job satisfaction, which in turn adversely affect employee engagement and productivity. At the same time, prolonged exposure to stress not only damages our long-term memory capacity but also weakens our immune functioning. A recent study has even suggests that stress is contagious: Observing someone get stressed makes us feel stressed!

A 2011 study reveals that role conflict and role ambiguity are sources of stress which negatively impact mental well-being, while older findings point to job control (workers who have little control over their job outcome) and low levels of social support as other important source of stress. Equipping employees with stress management techniques and providing them with access to counselling (based on a sample of Malaysian fire-fighters) are frequent recommendations which arise from such studies.

Here we take a look at whether some tips for promoting happiness, even workplace happiness, are effective strategies for managing stress:

1. Exercise YES
Exercise is the key to managing stress levels. Exercise improves psychological mood and mental well-being, reduces depression symptoms and anxiety levels, and lowers absenteeism rates. The release of endorphins in exercise results in muscle relaxation and makes available neurotransmitters (serotonin, dopamine, and noradrenalin) which help make us feel good.

2. Meditation YES
Daily practice of a relaxation method resets the threshold at which we get angry (Goleman, 1998), thus helping us manage our stress levels. But this can be achieved through mindfulness where one focuses on breathing. But other methods such as pursuing creative hobbies are also found to be effective.

3. Nurturing social relationships YES
Using active coping strategies such as seeking social support (e.g., friends, family, co-workers) are associated with reduced job stress.

4. Having something to look forward to ERM…
We all need things to look forward to. That holiday in the mountains where smart devices do not work. Those weekly pilates and yoga classes. Happy people tend to have things they look forward to and find purpose in. But looking forward to it in itself is not part of the stress management kit. The self-care activities are.

5. Eliciting positive emotions and avoiding negative ones ERM…
Our ability to shift a bad mood to a good one develops in early childhood, although some of us may be better at regulating our own emotions than others. We typically aim to avoid things which elicit negative emotions for us and look towards things which promote positive emotions.

Faced with team conflicts, our desire to avoid confrontations and negative emotions can however cause us to stonewall and ignore the problem. Not particularly a productive way to solve a problem. Conversely, this tip advocates investing in things which promote positive emotions. One example is spending time in the green outdoors. It’s noteworthy though that this self-care activity works because it is an opportunity to exercise and it induces relaxation.

Emotions do affect productivity: A study in 2000 showed that teams with managers, who infused positive emotions into their team, were more cooperative and produced better task performance than teams whose managers expressed negative emotions. So being able to get ourselves out of a bad mood makes for effective teams and desirable managers. But it’s not a stress management tool.

6. Exercise fairness ERM…
Employees with fair managers are likely to be productive and engaged in their job. But fair managers can be at risk of burn out and need to take extra care of themselves! Exercising fairness is unlikely to be a useful stress management technique. Engaging in regular self-care (exercise, relaxation, social support) is.

7. Optimism, gratitude and kindness OH ALRIGHT, YES!
Changing one’s perspective on a problem is an active coping strategy which can be useful when coping with difficulties. We know it as “looking on the bright side of things” or optimism. Counsellors call this reframing the problem. It’s more effective for dealing with stressors than avoidance strategies such as distracting oneself with TV or food.

Seeing a problem as a challenge, and being therefore grateful for the challenge (previously a “problem”) and being subsequently intentionally kind to its source (known as “difficult colleague”), are useful when dealing with sources of stress. They help us navigate life’s stressful events and building mental resilience, as this article instructs.

Not surprisingly, gratitude is associated with stronger immune systems and psychological well-being, while altrustic acts are associated with better mental well-being. At the same time, it has been demonstrated that acts of intentional kindness produce improvements in life satisfaction (though note that gratitude is not a crutch for ignoring a problem).

So the first three and the last are useful for managing stress at the workplace. But there may just be a few important strategies missing from this list…

Be S.U.R.E. Know the facts. Do something about it.